Thank you to all who were able to come out to our WOD for Warriors event! It was a great way to show our support for our local Veterans.
Apparel Order Reminder: This Tuesday Nov. 15th is the last day for pre-sale apparel orders. Order forms are at the gym. If you need to place an order but can't make it to the gym by Tuesday, please Info@OdinCrossFit.com with your order.
Good Luck to all of our teams competing in the Battle of the Sexes this weekend! You are going to crush it!
MONDAY
Skill- Bailing a Back Squat
Strength- Back Squat
8 x 1 Increasing
GOAL- Hit around previous 1RM by rep 5 or 6
TUESDAY
5 RNDS
400m Run
30 Box Jump (24/20)
30 WB (20/16)
GOAL- Constanty Moving
WEDNESAY
AMRAP 4min.
3 RNDS...
12 DL (95/65)
9 HPCL
6 Jerk
Max Cal Row- for remaining time.
Rest 4min.
AMRAP 4min.
2 RNDS
12 DL (135/95)
9 HPCL
6 Jerk
Max Cal Row- For remaining time.
Rest 4min.
AMRAP 4min.
1 RND
12 DL (155/105)
9 HPCL
6 Jerk
Max Cal Row- For remaining time.
Goal- Make it to the row.
THURSDAY
4RNDS
1min. Each Station
Pull Ups
KBS (53/35)
Goblet Squat
GHD
GOAL- Try to keep your round consistent
FRIDAY
5 RNDS
Min. 1- Max Burpee
Min. 2- Rest
Min. 3- Max Power Snatch (135/95)
Min. 4- Rest
Min. 5- Max DU
Min. 6- Rest
GOAL- Go all out for 1min. at a time. Should be able to T&G with barbell wt.
SATURDAY
Partner- 2RNDS
400m Run (together)
40 S2OH (135/95)
40 T2B
40 Cal Row
40 Burpee Over Rower
40 Sit Ups
GOAL- Share the work. Run Together.
SUNDAY
For Time
200 Russian KBS (70/53)
*200m Run each time you break
GOAL- Back them up into manageable sets. Don't hold on to the KB for too long. Your grip will start to go.
BARBELL
Hang Power Clean- Focus: 2nd Pull & Footwork
Tall Clean- Focus: 3rd Pull